6 Time Mr. Olympia, Phil Heath’s Incredible Workout Routine Revealed

Phil Heath is considered one of the legends in bodybuilding, known as “The Gift”, he has won multiple awards in the sport. Heath is also the winner of Mr. Olympia competition, and won it six times since 2011.

Since childhood, Heath has been very active in sports, played basketball in high school but as he grew older, he developed interest in bodybuilding. However, his career kick stated in 2005 after he got an entry into IFBB pro championship.

Workout Regime

The Gift normally allocates 2 hours for workout, which includes not more than 5 exercises per muscle group. Like the past legends of the sport Arnold Schwarzenegger and Ronnie Coleman, he too focuses on giving body adequate time to recovery after the workout. Of course, diet is also an extremely important part of Heath’s routine, as he has divided his diet into 7 meals a day. First meal of the day starts at 7:00 am, each meal is separated by exactly 2 hours.

Here is the complete workout:

Chest

· Incline Bench Press 4 sets of 10 reps

· Flat Bench Press 4 sets of 10 reps

· Decline Bench Press 4 sets of 10 reps

· Flat Dumbell Flyes 4 sets of 10 reps

Back

· Pull-ups 5- 7 Sets. Reps upto failure

· Bent over Rows 5 Sets of 8- 10 Reps

· Lat-Pulldowns 5 Sets of 8- 10 Reps

· Seated Low-Rows 5 Sets of 10 Reps

· Hyperextensions 5 Sets of 12 Reps with weights

· Deadlifts 5 Sets of 3 of 8–12 reps

Biceps

· DB or Barbell Curls 4 sets of 10 reps

· Preacher Curls 4 sets of 10 reps

· Incline Curls 4 sets of 10 reps

· Hammer Curls 4 sets of 10 reps for Triceps

· Pushdowns 4 sets of 10 reps

· Skull Crushers 4 sets of 10 reps

· Donkey Kickbacks 4 sets of 10 reps

Shoulders

· Military Barbell Press 3 Sets of 8- 10 Reps

· Side Raises 3 Sets of 8- 10 Reps

· Front DB Raises 3 Sets of 8- 10 Reps

· Rear DB Raises 3 Sets of 10 Reps

· DB Military Press 3 Sets of 12 Reps

· Upright Rows 3 Sets of 12 Reps

Quads/ Hamstrings

· Back Squats 3 Sets of 8- 10 Reps

· Leg Press 3 Sets of 10 Reps

· Leg-Extensions 4 Sets of 10 Reps

· Hack Squats 3 Sets of 10 Reps

· Walking Lunges 2 down and back

· 45 degree Lunges 2 Sets of 10 Reps for hamstrings

· Standing Leg Curl 3 Sets of 10 Reps

· Russian Deadlifts 4 Sets of 10 Reps

· Lying-down Leg Curls 4 Sets of 10 Reps

· Seated Leg Curls 4 Sets of 10 Reps

· Ham n’ Glute Raises 5 Sets of 10 Reps

Calves

· Standing Calve Raises 3 Sets of 14- 20 Reps

· Seated Calve Raises 3 Sets of 12- 20 Reps

· Seated Calve extensions 3 Sets of 12- 16 Reps

· Donkey Calve Raises 3 Sets of 10 Reps

Heath’s tough routine wouldn’t be possible without appropriate amount of food. A normal person would take 2–3 meals a day but as a professional bodybuilder that’s not enough. In order to gain size you need incredible amount of calories intake. You also need to be very precise what you eat and what you should avoid at all cost. There is no room for junk food and fizzy drinks if you want to be a professional bodybuilder and this has been proved by Heath. He also drinks a lot of water — about a gallon a day to be precise. This is important especially when your intake of carbs is incredibly high. Professional bodybuilding requires you to use specialized equipment like weightlifting belt and weightlifting gloves, which provides much needed back support and grip.

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